Did you know that fiber plays a role in managing weight? To grasp what dietary fiber is, it's essential to realize that there's no universally agreed-upon definition. However, a useful way to describe it is as the components in our diet that aren't broken down by enzymes into absorbable parts in the stomach and small intestine.

Want to eat more and still lose weight? Discover the surprising connection between fiber and fat loss

In a chat with HT Lifestyle, Dr. Navneet Deora, who has a PhD in Food at Bluetribe, explained, “Fibers can be generally categorized based on their functionality and how they interact with water, falling into soluble or insoluble, and fermentable or non-fermentable types. Solubility refers to how well the fiber dissolves in water or creates a gel-like substance. Fermentability is about whether the undigested fibers that make it to the large intestine are broken down by anaerobic bacteria, producing short-chain fatty acids and gases like methane and hydrogen. The kind of fiber you consume is really important when it comes to managing weight.”

A lot of studies have looked into how fiber affects weight management, and they usually find that there's a negative correlation between fiber consumption and changes in body weight. Dr. Navneet Deora noted, “The way dietary fiber helps reduce body weight or slow down weight gain can be linked to a few different reasons. When energy intake remains constant, most research suggests that eating more soluble or insoluble fiber boosts feelings of fullness after meals and reduces hunger later on.”

The effects of fiber on your body

Dr. Navneet Deora explained, “For instance, when soluble fiber is fermented in the large intestine, it generates glucagon-like peptides and other peptides. These hormones from the gut help promote feelings of fullness. Additionally, dietary fiber can significantly lower overall energy intake. It's crucial to note that while dietary fiber adds to the total calorie count of a diet, it is much harder for the small intestine to digest and is also somewhat resistant in the large intestine.”

The expert pointed out that eating insoluble fiber reduces energy digestibility, while soluble fiber tends to increase it. Dr. Navneet Deora mentioned, “The reason behind these observations might be that insoluble fiber speeds up the movement through the gastrointestinal tract. This is likely to lead to less digestion and nutrient absorption. Both types of fiber can contribute to weight loss.”

There appears to be a connection between the kind of diet (high or low fat) and the type of fiber consumed. Dr. Navneet Deora pointed out that “insoluble fiber might be particularly significant for weight loss when following a high-fat diet. Since resistant starch is part of dietary fiber and is digested similarly to insoluble fiber, comparing the two could enhance our understanding of how dietary fiber can help in managing and preventing obesity. While increasing overall dietary fiber is beneficial for body weight, further research is needed to identify the best types of fiber for weight management.”

The American Heart Association Eating Plan recommends aiming for 25 to 30 grams of dietary fiber each day from food sources, which is about 14 grams per 1,000 calories for both children and adults. Dr. Deora noted that “high-fiber diets, particularly those abundant in cereals, fruits, and vegetables, positively impact health, as their consumption is linked to a lower risk of various diseases.”

He added, “The benefits include reducing intestinal transit time, lowering cholesterol and blood sugar levels, trapping harmful substances (like mutagenic and carcinogenic agents), and promoting the growth of healthy gut bacteria. Diets can include a variety of fiber-rich foods, both soluble and insoluble, such as wheat straw, oats, soy bran, rice bran, apples, legumes, and mucilaginous fiber.”

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